Meal Prep Spinach and Artichoke Breakfast Sandwiches (Freezer Friendly)
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5.0
18 reviews
Excellent
Meal Prep Spinach and Artichoke Breakfast Sandwiches (Freezer Friendly)
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These Meal Prep Spinach and Artichoke Breakfast Sandwiches are my new favorite grab-and-go breakfast! The yummiest flavor combinations baked up into easy-to-make breakfast sandwiches that are not only tasty and packed with protein, but freezer-friendly and great to keep stocked up! Enjoy as a single or make it a double!!
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Ingredients
- 2 tsp olive oil (10g)
- 2 cloves garlic minced
- 1 cup artichoke hearts (140g) drained & chopped
- 1/2 cup red onion (90g) finely diced
- 12 links precooked turkey breakfast sausage links sliced
- 4 oz. fresh baby spinach
- 10 large eggs
- 3/4 cup egg whites (180g)
- 1/3 cup unsweetened plain almond milk (80g) or other milk of choice
- 12 lices of cheese I used sharp cheddar. Provolone, swiss or white cheddar would also be delicious with this!
- 12 English muffins I used Dave Killer’s
Instructions
- Preheat the oven to 350 degrees F. Spray a baking sheet generously with nonstick cooking spray. I used a half size baking sheet (13x18-inch) for this.
- Heat olive oil in a skillet over medium heat. Add the minced garlic, artichoke hearts, red onion and sausage and saute for 4-5 minutes, until the onion starts to become translucent. Remove from heat and stir in the spinach until it has wilted down. Transfer spinach artichoke mixture to prepared baking sheet and spread out evenly.
- To a large bowl, add the eggs and whisk together. Then add the egg whites, milk, salt and pepper and whisk until everything is combined. Pour the scrambled eggs over top and give everything a good stir again to make sure everything is spread out evenly and submerged.
- Bake for 20-22 minutes, or until the eggs are set in the middle. Let cool in the pan for at least 15 minutes before slicing.
- Quick note: If you are enjoying your sandwich now, go ahead and toast your english muffin. If you are preparing sandwiches for meal prep, you still can toast, but I think it tastes better later (and reheats better) if you don’t toast it first.
- Cut egg bake into 12 square patties. Cut the english muffin in half and lay the egg patty on one side (add two to make it a double if you wish). Top with cheese and then the other half of the english muffin. Repeat for all your patties!
Notes
- Just the patty: 98 calories 1C |6F | 10P
- MFP entry: LFF Spinach and Artichoke Patty
- To store: Store in fridge for up to a week or freeze for up to 3-4 months.
- To Refrigerate: If you plan to eat some of the sandwiches you made in the coming week, they will stay fresh in the fridge for up to 7 days. Wrapping the sandwiches in plastic wrap works just fine if you’re only storing them in the fridge.
- To Freeze: If you are meal prepping and want to freeze for a future date, make sure to wrap the sandwiches individually in saran wrap and then aluminum foil before adding to the ziploc bag. Store in a freezer-safe ziploc bag and freeze for 3-4 months. They will freeze best if you let them cool to room temperature first to avoid getting icy.
- To Reheat from Frozen:
- Step 1: Microwave. Remove wraps and wrap the sandwich in paper towel. Then microwave for 3-4 minutes on the defrost setting or 50% power (flipping halfway). Then microwave on high for about 45 seconds to one minute (timing will vary depending on microwaves.
- Step 2: Get sandwich crispy. OPTIONAL!
- The microwave does a great job removing the defrost and melting the cheese. But if you want it to get a little crispy on the outside, you’ll need to cook it a second time. There are a couple of ways to do this.
- Air Fryer – my preferred method! Spray basket with cooking spray and air fry for 2-3 minutes on 375F.
- Oven – reheat make ahead sandwiches on a sheet pan or in aluminum foil for 10-15 minutes at 375F.
- Toaster Oven – toast in toaster oven for 2-3 minutes or until desired crispness.
Nutrition Information
Show Details
Serving
1sandwich
Calories
310kcal
(16%)
Carbohydrates
28.2g
(9%)
Protein
21.2g
(42%)
Fat
13g
(20%)
Saturated Fat
3g
(15%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Nutrition Facts
Serving: 12servings
Amount Per Serving
Calories 310 kcal
% Daily Value*
| Serving | 1sandwich | |
| Calories | 310kcal | 16% |
| Carbohydrates | 28.2g | 9% |
| Protein | 21.2g | 42% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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